Sep 26 5 Step Guide to Glowing Skin & Gorgeous Locks

Have you ever wondered how Jessica Biel and other dewy-skinned celebs achieve their radiant skin and hair? It starts from the inside.

It’s no secret that your genetics, hormones, sleep, and environment all contribute to the appearance of your skin and hair, but there is another major factor to consider. If you’re feeling like your skin is looking on the dull side of wonderful, or if you’re noticing your hair feels more like a stack of hay than a silky mane, it could be your diet. Here's everything you need to know about glowing from the inside out.

Vitamin A

Healthy skin and hair depend on a regular intake of foods that are rich in alpha and beta-carotene (Vitamin A). Vitamin-A actually helps stimulate the production of collagen, therefore slowing down the normal process of aging. It can help with inflammatory-prone skin and provides tons of antioxidants. Vitamin A is also needed for the production of sebum, which acts as nature’s conditioner.

What to eat:

• Pumpkin

• Carrots, Winter Squash and Sweet Potatoes

• Leafy Greens

• Dandelion Greens: Also a Chinese Herb (Pu Gong Ying), this bitter leaf is especially good for liver detoxification and can be great for acne-prone skin because of its cooling nature.

*Getting your required daily intake of Vitamin A from foods is much safer than taking it in supplement form.

Image: Sakara Life

Essential Fatty Acids

Emphasis on the "essential" - It's crucial for us to intake foods high in Omega-3 and Omega-6. Why is this? Our bodies cannot produce EFA's on its own! These polyunsaturated fats are the building blocks for healthy cell membranes, including the cells on your scalp to keep your hair hydrated.WHAT TO EAT:

• Avocados

• Salmon and Mackerel

• Flax, Chia, and Hemp

• Walnuts and Almonds

• Olive Oil

Probiotics & Vitamin B5

Probiotics, also known as, 'the good bacteria'! LiveScience explains how keeping a healthy intestinal flora has a direct link to help solve various skin problems. There are many ways of including probiotics into your daily routine. Global Healing Center has a great list of foods you can start eating on a regular basis to help achieve your ideal skin goals. Probiotics can be found in Greek yogurt, which also contains Vitamin B5 (pantothenic acid). This powerful vitamin helps manufacture red blood cells, and in turn stimulates new hair growth by increasing blood flow to the scalp.

One of the best things you can do for your body is to muscle down a shot of wheatgrass or E3Live. While it's not the tastiest of treats, your body, skin and hair will thank you. Chlorophyll is the dark green pigment you see in blue-green algae's and leafy greens. The health benefits of chlorophyll are quite impressive, ranging from high amounts of vitamins A, C, E, K, and beta-carotene, to containing high levels of antioxidants. The vitamins and minerals found in chlorophyll promote hair and nail growth. Not to mention, harmful free radicals that we are exposed to on a daily basis won't stand a chance!

CHLOROPHYLL-RICH SOURCES:

• Wheatgrass Juice

• Spirulina or Chlorella

• Parsley

• Watercress

• Barley Grass

• Alfalfa (tablets or tea)

• Dark Leafy Greens

Image: Avocado Toast Instagram

Hydrate

Start every morning off with a glass of warm water with fresh squeezed lemon. This kick-starts your organs for the day and allows them to get a fresh start on purifying your cells while driving out toxins. Drinking enough water is not only crucial for dry skin and acne, it could also be one of the simplest solutions to constipation, bloating, headaches, low energy, and aching muscles.

Ways to hydrate:

A lot of my patients have a hard time drinking the recommended 8 glasses a day. Here are a couple tricks to stay hydrated and not feel like you're forcing it down.

Infused water: Add in some slices of cucumber, lemon and a few mint leaves to your water. This adds a little flavor while still getting nutrients and hydration.

Green tea: Because of the high amounts of antioxidants in green tea, it can slow signs of aging and act as an anti-inflammatory. Internal or topical use of green tea can protect against harmful UV rays and therefore reduce risk of skin cancer.

Samantha Manka-Segal is a Board Certified Physician of Traditional Chinese Medicine & Acupuncture in the state of California. She holds a Clean Needle Technique certificate by the Council of Colleges of Acupuncture and Oriental Medicine (CCAOM). Ms. Manka-Segal received her Master’s degree in Traditional Chinese Medicine, Acupuncture, in addition to Herbology from the esteemed Yo San University of Traditional Chinese Medicine. She is a certified specialist in Traditional Acupuncture Facial Rejuvenation by the AAC (American Acupuncture Council). In accordance with Taoist philosophy, Samantha has additionally completed the Qi Cultivation curriculum at Yo San University and is trained in healing Qigong energy work.

Samantha Manka-Segal is a Board Certified Physician of Traditional Chinese Medicine & Acupuncture in the state of California. She holds a Clean Needle Technique certificate by the Council of Colleges of Acupuncture and Oriental Medicine (CCAOM). Ms. Manka-Segal received her Master’s degree in Traditional Chinese Medicine, Acupuncture, in addition to Herbology from the esteemed Yo San University of Traditional Chinese Medicine. She is a certified specialist in Traditional Acupuncture Facial Rejuvenation by the AAC (American Acupuncture Council). In accordance with Taoist philosophy, Samantha has additionally completed the Qi Cultivation curriculum at Yo San University and is trained in healing Qigong energy work.